03 CHOOSE YOUR WEAPONS
Some tools are better than others
FOR CARDIO AND FAT LOSS KETTLEBELLS
A Louisiana University study that compared kettlebell swings, cleans and deadlifts with a more traditional sprint training programme found that maximum heart rate was only slightly higher in the sprints, while calorie expenditure was bigger with the bells.
FOR ALL OUT INTENSITY BIKE
There’s a reason lots of studies use exercise bikes: going all-out on the pedals isn’t too technical, injury risk is low, and you can ruin yourself. For “supramaximal” efforts, which stimulate every available muscle fibre, the bike is the perfect choice.
FOR AN ALL DAY BURN BATTLE ROPES
In a College of New Jersey study, battle ropes beat 13 other exercises for energy expenditure, including burpees – and produced the highest average heart rate. The protocol: 15 seconds of single-arm waves, then 15 of double-arm waves, 60 seconds’ rest, repeated eight times.
FOR IMPROVED ENDURANCE BURPEES
In the same New Jersey study, burpees beat four other bodyweight moves and every free weights exercise for VO2 response. If you’re short on time and space, use the Wingate protocol: 30 seconds all-out, then four minutes of rest, done four to six times.